Captain America Training Plan: Workout like a Super Soldier
Captain America easily has one of the best body transformations in comic book history!
While it wasn't achieved naturally - which is often frowned upon in today's health and fitness society- it was still pretty cool to see Cap's physique explode, especially in the MCU movie!
On this episode of the Superhero Training Series, we will focus on what it would take to train, look, and perform like a Super Soldier with no enhancements!
While you're here, feel free to check out our other Marvel Workouts by the end of this one: Spider-Man, Blade, Moon Knight, Professor X, and Daredevil.
Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Captain America's physique is placed in the Tier 1 category.
I know what you are thinking - “He took the super soldier serum! Surely, his physique can't be achieved naturally.”
It can, and here is how:
Captain America's physique is grounded when considering general human anatomy. Yes, he's muscular, but he isn't too muscular. He is proportionate, but his proportions are balanced and consistent throughout the comics. He's lean, but he isn't shredded to the bone.
With that said, it seems achievable. All that is required for the Captain America Physique is a lean, muscular physique built for athletic performance!
Here are some other male leads that made the Tier 1 ranking: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku, Sonic the Hedgehog, TMNT.
David Fuentes/Flickr
Captain America Training Principles
I figured we'd expand on this topic since this is the training research for the character.
After being infused with the Super Soldier Serum, Rogers became a top level performer in all levels! Here is what we are going to consider when training like him.
1. Agility and Speed:
Captain America's agility and speed are crucial assets in combat situations. His ability to move swiftly and react quickly to threats sets him apart on the battlefield.
Translate this principle into your workouts by incorporating agility drills such as ladder, cone, and shuttle runs. These exercises improve footwork, coordination, and reaction time, which is essential for navigating obstacles and evading opponents.
2. Endurance and Stamina:
Endurance is vital for prolonged battles and missions. Captain America can maintain peak performance levels for extended periods, allowing him to outlast his adversaries.
Train for endurance by incorporating cardiovascular exercises like running, cycling, or swimming into your routine. High-intensity interval training (HIIT) is efficient in building both cardiovascular endurance and muscular endurance.
3. Combat Proficiency:
As a skilled martial artist and tactician, Captain America relies on a diverse arsenal of combat techniques to defeat his foes. From hand-to-hand combat to weapon proficiency, his mastery of various fighting styles makes him a formidable opponent.
To emulate Captain America's combat prowess, incorporate martial arts training into your workouts. Explore disciplines like boxing, Muay Thai, Brazilian Jiu-Jitsu, or Krav Maga to develop striking, grappling, and self-defense skills. Focus on technique, fluidity of movement, and sparring to enhance your combat proficiency.
4. Functional Strength:
Captain America's strength is not just about lifting heavy weights; it's about functional strength that translates into real-life movements and activities. His physical prowess enables him to perform various tasks, from scaling walls to wielding his iconic shield.
Prioritize compound exercises that target multiple muscle groups and mimic real-life movements. Exercises like squats, deadlifts, lunges, and overhead presses build functional strength and enhance overall athleticism. Additionally, incorporate plyometric exercises like box jumps and medicine ball throws to improve power and explosiveness.
5. Mental Toughness:
One of Captain America's most admirable traits is easily his mental toughness. Achieve greater mental toughness through resilience training and mindset exercises. Practice visualization techniques, set challenging goals, and embrace discomfort during workouts to build mental fortitude. Remember, true strength comes from the mind as much as from the body.
From a gym bro's perspective, here is what we need to create a workout plan inspired by Captain America:
Captain America's general strength
Captain America's Athletic ability (Stamina, agility, speed)
Captain America's combat skills
Fandom
Day 1: Strength Training
Warm-Up:
Arm circles: 1 minute
Leg swings: 1 minute
Jumping jacks: 1 minute
Strength Workout:
Squats: 4 sets x 8 reps
Deadlifts: 4 sets x 8 reps
Bench Press: 4 sets x 8 reps
Bent-over Rows: 4 sets x 8 reps
Military Press: 4 sets x 8 reps
Bicep Curls: 3 sets x 10 reps
Tricep Dips: 3 sets x 10 reps
Cooldown:
Stretching: Quadriceps stretch, hamstring stretch, chest stretch.
Day 2: Cardiovascular Conditioning
Warm-Up:
Jogging: 5 minutes
High knees: 1 minute
Butt kicks: 1 minute
Cardio Workout:
HIIT Circuit (Repeat 3 times):
Sprint: 30 seconds
Rest: 30 seconds
Jump rope: 1 minute
Mountain climbers: 1 minute
Cycling or Rowing: 15 minutes (moderate intensity)
Cooldown:
Stretching: Calf stretch, quad stretch, glute stretch.
Day 3: Strength Training
Warm-Up:
Arm circles: 1 minute
Leg swings: 1 minute
Jumping jacks: 1 minute
Strength Workout:
Lunges: 4 sets x 10 reps each leg
Romanian Deadlifts: 4 sets x 8 reps
Pull-Ups: 4 sets x max reps
Push-Ups: 4 sets x max reps
Arnold Press: 4 sets x 8 reps
Hammer Curls: 3 sets x 10 reps
Skull Crushers: 3 sets x 10 reps
Cooldown:
Stretching: Hip flexor stretch, hamstring stretch, calf stretch.
Day 4: Agility and Speed
Warm-Up:
Agility ladder drills: 5 minutes
Dynamic stretches: Leg swings, arm circles.
Agility Workout:
Cone Drills (Repeat 3 times):
3-Cone Drill: 5 sets
T-Drill: 5 sets
Box Drill: 5 sets
Plyometric Jumps:
Box Jumps: 3 sets x 10 reps
Lateral Bounds: 3 sets x 10 reps each side
Cooldown:
Stretching: Hip flexor stretch, hamstring stretch, calf stretch.
Day 5: Strength and Endurance
Warm-Up:
Jogging: 5 minutes
Dynamic stretches: Leg swings, arm circles.
Strength and Endurance Workout:
Box Jumps: 4 sets x 10 reps
Kettlebell Swings: 4 sets x 15 reps
Bulgarian Split Squats: 4 sets x 10 reps each leg
Push Press: 4 sets x 10 reps
Renegade Rows: 4 sets x 10 reps each arm
Russian Twists: 3 sets x 15 reps each side
Plank: 3 sets x 30-60 seconds
Cooldown:
Stretching: Full-body stretch focusing on major muscle groups.
CKXBHK/Flickr
Captain America Strength Workout: Additional Resources
Captain America Martial Arts/Endurance Workout Resources
Strength Endurance Workouts
MMA Workouts
